When you practice mindfulness, you’re able to observe your thoughts and feelings without judging them. They come and go without eliciting a reaction. And as a result, your mood can stay more steady.

Here’s how to begin:

• Close your eyes and pay attention to the rise and fall of your abdomen as you slowly breathe in and out.
• Tune into your thoughts and try not to latch on to them as facts or truths. Instead, recognize them as reflections of one moment in time that you observe and let go.
• Notice the way your body feels as you do this. Are you tense or uncomfortable anywhere? That’s ok. Just pause, acknowledge those feelings, and let them go every time you exhale.

It sounds easy enough and there’s no right or wrong way to do it, but this kind of mindfulness does take practice. Don’t be discouraged if your mind wanders at first.

Not quite ready for quiet meditation? You can still practice mindfulness any time during the day as a way to pause and notice what’s going on with you. You don’t have to close your eyes and breathe. You can simply stop for a second, calm your mind, and ask:

• How do I feel?
• What am I thinking?
• What do I want to do next?

In time, it will feel natural to be in the moment and release negative thoughts or feelings without them getting the best of you.